Jerk Chicken with Pineapple Salsa & Coconut Rice
Juicy jerk-spiced chicken with creamy coconut rice? Yes, please!
Why You'll Love This Recipe
Big jerk seasoning flavor without heavy sauces
Naturally high-protein and balanced
Sweet, spicy, tangy, and creamy in every bite
Great for meal prep
Feels indulgent but stays under 500 calories
Tips for the Best Jerk Chicken
Use chicken thighs for maximum flavor.
They stay juicier and develop a beautiful char with jerk seasoning.Let the chicken marinate if you have time.
Even 30 minutes will deepen the flavor.Use fresh pineapple.
It’s sweeter and balances the spice better than canned.
Meal Prep Tips
This recipe is excellent for weekly meal prep.
Store components separately in airtight containers:
jerk chicken: up to 4 days
coconut rice: 4 days
pineapple salsa: 2–3 days
Reheat rice and chicken, then top with fresh salsa before serving.
Jerk Chicken with Pineapple Salsa & Coconut Rice
YEILDS: 4 SERVINGS PREP: 20 MINUTES
COOK: 25 MINUTES TOTAL: 45 MINUTES
Ingredients
Jerk Chicken
1 lb boneless skinless chicken thighs (or chicken breast)
1 tbsp olive oil
1 tbsp lime juice
Jerk Spice Blend
1 tsp smoked paprika
1 tsp garlic powder
1 tsp onion powder
1 tsp dried thyme
½ tsp allspice
½ tsp cinnamon
½ tsp cayenne pepper (adjust to taste)
½ tsp black pepper
¾ tsp salt
Coconut Rice
1 cup jasmine or basmati rice
¾ cup light coconut milk
¾ cup water
¼ tsp salt
Fresh Pineapple Salsa
1 cup fresh pineapple, diced
¼ cup red onion, finely diced
½ red bell pepper, diced
1 jalapeño, minced (optional)
2 tbsp fresh cilantro, chopped
1 tbsp lime juice
Pinch of salt
Instructions
1. Make the Coconut Rice
Rinse rice under cold water until the water runs clear.
In a saucepan combine rice, light coconut milk, water, and salt. Bring to a boil, then reduce heat to low. Cover and simmer for 15 minutes.
Remove from heat and let rest 5 minutes, then fluff with a fork.
2. Prepare the Pineapple Salsa
In a bowl combine diced pineapple, red onion, bell pepper, jalapeño, cilantro, lime juice, and salt. Mix well and refrigerate until ready to serve. (The flavors get even better as it sits.)
3. Season the Chicken
Pat chicken dry. In a small bowl, mix all jerk spice ingredients.
Rub the chicken with olive oil and lime juice, then coat evenly with the spice blend.
4. Cook the Chicken
Heat a skillet or grill pan over medium-high heat. Cook chicken 5–6 minutes per side until nicely charred and cooked through (165°F internal temp).
Let rest 5 minutes, then slice.
5. Assemble the Bowls
Divide coconut rice between bowls.
Top with sliced jerk chicken and generous spoonfuls of pineapple salsa.
Optional toppings:
sliced avocado
extra cilantro
lime wedges
Nutritional Information | Serves 4
Calories: 465
Fat: 16g
Sodium: mg
Carbohydrates: 45g
Fiber: 3g
Sugar: g
Protein: 38g
